To fat too much, too slow?

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To fat too much, too slow?

To fat and too much – so the main are still errors in the German eating habits. Problematic is especially that more calories are consumed than the today’s common sedentary everyday life would be necessary. A sluggish way of life is now for most people, a reality. Computer jobs with sedentary activities, facilitate not only in offices, but in the warehouse working and in production on many machines work. This has consequences: Numerous walking paths, stairs, or heavy physical Work. Who spends his leisure time in addition, inert on the Sofa and all the errands with the car is done, runs the risk to become thick.

Risk Factor Overweight

In Germany, over 65% of men and about 55% of women are Overweight (BMI >25 kg/m2) and thus your risk of Diabetes, cardiovascular developing diseases and certain types of cancer such as colon cancer. The German nutrition society (DGE) in your nutrition report 2004: “improvement of the nutritional situation, a change in behavior in the population is required. These relate to not only the diet but also the increase in physical activity”. This statement is not new. In previous nutrition reports, the DGE noted: “The Germans eat too much and too fat.”

One could get the impression we were in a double respect, sluggish movement, tired and too comfortable to change. This means that It must be something to do in Germany; moving more and eating habits significantly change.

Nutrient density

“Nutrient-dense” food is the magic word for the food selection with little movement. These are foods that have a low energy content, as well as many important nutrients. For example, vegetables, fruits, whole grains and low-fat dairy products. Vegetables, fruit and potatoes are likely to lie more often on the plates. 650 g vegetables and fruit daily, that would be ideal – with an average of around 300 g, we achieve just half of the DGE recommendations.

Background information

Energy, measured in calories or joules, is the “gasoline” of the body. Even when we sleep, the body consumes calories for the beating of the heart, brain work, or the construction and renovation of body cells, the so-called base sales. In addition, energy is burned to keep the body temperature, to digest food, and eventually, so the muscles work. “Brain work” such as Learning or Thinking consumes comparatively less calories. Muscular work in occupational, leisure, or Sport, burns significantly more.

All of the adult men (older than 25 years) and women (older than 15 years) – on average more calories than you consume by your work and exercise habits. Especially, high Calories have Aged over 51. This is the many obese people in Germany can be explained. They carry a higher risk for diseases such as Diabetes, cardiovascular diseases and certain types of cancer such as colon cancer and breast cancer (postmenopausal).

Where are the calories?

The nutrition report 2004 makes it clear that the fat intake is still too high. It is between 33 and 38 % of the daily energy intake. People on the move in a little, but should not exceed approximately 30 percent of Energy from fat. In particular, you should pay attention to the quality and the composition of ingested dietary fats, and preferably vegetable fats such as rapeseed and walnut oil eat.

But a look at the eating habits is only part of the solution to the obesity problem. “The growing prevalence of Overweight and obesity in Germany represents both a nutritional as well as a motion problem”, and makes the DGE in your nutrition report 2004. “An increase in physical activity could also help to achieve many of the nutritional goals without drastic dietary changes, since increased physical activity the energy balance is balanced lighter can be designed”.


Movement of the muffle should definitely reconsider your diet. Fat-rich food, in particular, with a high proportion of saturated fatty acids to avoid and the “nutrient density” foods such as vegetables, fruits and whole grain prefer products with a high fiber content, so the advice is for the prevention of Obesity.

A high nutrient density is also assured, when the sugar supply is reduced, for example, over-sweetened drinks, confectionery, cakes, etc. (According to the recommendations of the World Health organization (WHO) should be limited to the supply of various types of sugar to a maximum of 10% of energy intake.)